Training Volume News

health-and-fitness7 months ago•6 min saved

Train Smarter, Not Longer, to Build Muscle and Strength

Research from Florida Atlantic University suggests that for building muscle and strength, training smarter with fewer sets—around 1-2 high-intensity sets per session—is more effective than longer workouts, as benefits plateau beyond certain volume thresholds. The study emphasizes the importance of training intensity and frequency over sheer volume, advocating for personalized, efficient workout plans that maximize results while minimizing fatigue and time commitment.

via Medical Xpress|

#efficiency #exercise-science #health-and-fitness

fitness2 years ago•9 min saved

Optimizing Workout Duration for Maximum Gains and Longevity

The duration of your workout should be determined by the amount of work you can accomplish, rather than a set period of time. Increasing the volume of your workouts, measured by the total amount of weight lifted across all sets and reps, is key for strength and size gains. Beginners can achieve results with as little as 15 minutes of exercise, while more advanced individuals will need to accumulate more high-quality volume over time. Rest periods between sets should be adjusted based on the quality of work you can do in the next set. Longer rest periods are beneficial for strength training, while shorter rest periods can be used for interval workouts. Strategies for shorter strength workouts include supersetting opposing exercises, prioritizing compound exercises, doing sets with slightly fewer reps, and incorporating aerobic training to improve recovery.

via Men's Health|

#fitness #progressive-overload #rest-periods